Daily WOD

Friday, March 22, 2013

CrossFit Open WOD 13.3 As many reps in 12 mins as you can of: 150 Wall Balls 90 Double Unders 30 Muscle-ups Put your tiebreak times in the notes. This workout begins from the standing position with the medicine ball… Read more »

Thursday, March 21, 2013

Core For Time: 70 Push Presses 65/45 lbs 50 Box Jumps (24/20 in.) 30 Toes-to-Bars Post total time. Redline 5 rounds for time of: Jump Rope (Singles), 2 mins 12 Thrusters 40 Mountain Climbers Rest, 30 secs **Mtn climbers –… Read more »

Tuesday, March 19, 2013

BENCHMARK “RJ” 5 rounds for time of: Run, 800 m 5 Rope Climbs, 15 ft 50 Push-ups CORE As many rounds as possible in 10 mins of: 5 Pull-ups 10 Push-ups 15 Air Squats Rest Post total rounds.

Monday, March 18, 2013

STRENGTH & CONDITIONING Strength Squat cleans: 5 sets of 2 reps Metcon Complete as many rounds as possible in 11 mins of: 11 Dumbbell Squat Cleans, 45/25 lbs 11 Burpees

Saturday, March 16, 2013

CROSSFIT WOD 3 rounds, 1 min per station, of: Kettlebell Swing (Russian), 24 kg Push-up AbMat Sit-up Rest 1 min Perform this like “Fight Gone Bad,” by rotating immediately to the next station every 1 min, the clock does not… Read more »

Friday, March 15, 2013

CrossFit Games Open 13.2 Complete as many rounds as possible in 10 mins of: 5 Shoulder-to-Overheads, 115/75 lbs 10 Deadlifts, 115/75 lbs 15 Box Jumps, 24/20 in For the Shoulder to overhead to count, the barbell will move from the… Read more »

Thursday, March 14, 2013

Core 5 rounds for time of: 250 m Row 10 Hang Power Snatches 95 lbs (Or Partner 1 does 10 HPS and Partner 2 Rows until Partner 1 completes 10 HPS) Post total time.

Wednesday, March 13, 2013

STRENGTH & CONDITIONING Strength Power jerks: 5 sets of 3 reps Metcon Complete as many rounds as possible in 7 mins of: 7 Wall Balls 7 Burpees **This is a test of the Athletic Skills – pick the weights for… Read more »

Tuesday, March 12, 2013

BENCHMARK “Fran” 21-15-9 reps, for time of: Thruster, 95/65 lbs Pull-up CORE 5 rounds for time of: Kettlebell Swing (Russian) 1.5 pood Overhead Squat 95 lbs Post total time.